CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
3 Minutes – Pigeon Pose/Hip Stretches + Glute Activation
2 Minutes – T-Spine/Lat Mobility and Activation
Warm-up
500m Run or 2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft KB OH Walking Lunge (R)
10 Monster Band Lateral Walk/Glute Bridges
50ft KB OH Walking Lunge (L)
10 PVC OH Squats
Paused Overhead Squats (5×3)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Paused OH Squats (Start light and build to a heavy set of 3 for the day)
*2 second pause at the bottom of each squat
Paused Back Squats (5×3)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Paused Back Squats (Start light and build to a heavy set of 3 for the day)
*2 second pause at the bottom of each squat
Front Squat + Back Squat (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
4 Front Squats + 4 Back Squats @ 75% of 1RM Front Squat (Heavier than last week)
10 Good Mornings
12 KB (Goblet Style) Reverse Lunges
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
200ft Farmers Carry (45/25) Wall to Rig x 2
12 DB Step-ups (45/25 to 20″ or less)
15m/12w Push-ups
*RX+ 15m/12w Ring Dips
*Level 2 – 35/20
*Level 1 – 25/15, Modified Push-ups
*Athlete Notes – Goal is 3-5 rounds. Farmers carry should be unbroken, resting as needed before step-ups, 1-2 sets on step-ups.
Buy-Out
3×10 Back Extensions (Weight if possible)
Additional Conditioning Work
Last Day of Monthly Challenge – RUN